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  6. Figs vs. Cranberries

Figs vs. Cranberries — In-Depth Nutrition Comparison

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What are the differences between figs and cranberries?

  • The amount of vitamin C, vitamin E, and manganese in cranberries is higher than in figs.
  • Cranberries' daily need coverage for vitamin C is 13% more.
  • Cranberries contain 4 times less calcium than figs. Figs contain 35mg of calcium, while cranberries contain 8mg.
  • Cranberries have less sugar.
  • Cranberries have a lower glycemic index (45) than figs (61).

We used Figs, raw and Cranberries, raw types in this article.

Infographic

Figs vs Cranberries infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Figs
Figs
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +190%
Contains more IronIron +60.9%
Contains more CopperCopper +25%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +100%
Contains more ManganeseManganese +108.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Figs
Figs
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +296%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +1100%
Contains more CholineCholine +17%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5µg

All nutrients comparison - raw data values

Nutrient Figs Cranberries DV% diff.
Vitamin C 2mg 14mg 13%
Vitamin E 0.11mg 1.32mg 8%
Manganese 0.128mg 0.267mg 6%
Vitamin B6 0.113mg 0.057mg 4%
Vitamin B1 0.06mg 0.012mg 4%
Potassium 232mg 80mg 4%
Magnesium 17mg 6mg 3%
Calcium 35mg 8mg 3%
Fiber 2.9g 3.6g 3%
Carbs 19.18g 11.97g 2%
Iron 0.37mg 0.23mg 2%
Copper 0.07mg 0.056mg 2%
Vitamin B3 0.4mg 0.101mg 2%
Vitamin B2 0.05mg 0.02mg 2%
Folate 6µg 1µg 1%
Polyunsaturated fat 0.144g 0.055g 1%
Protein 0.75g 0.46g 1%
Calories 74kcal 46kcal 1%
Fructose 0.67g 1%
Zinc 0.15mg 0.09mg 1%
Fats 0.3g 0.13g 0%
Net carbs 16.28g 8.37g N/A
Sugar 16.26g 4.27g N/A
Phosphorus 14mg 11mg 0%
Sodium 1mg 2mg 0%
Vitamin A 7µg 3µg 0%
Selenium 0.2µg 0.1µg 0%
Vitamin B5 0.3mg 0.295mg 0%
Vitamin K 4.7µg 5µg 0%
Choline 4.7mg 5.5mg 0%
Saturated fat 0.06g 0.008g 0%
Monounsaturated fat 0.066g 0.018g 0%
Tryptophan 0.006mg 0.003mg 0%
Threonine 0.024mg 0.028mg 0%
Isoleucine 0.023mg 0.033mg 0%
Leucine 0.033mg 0.053mg 0%
Lysine 0.03mg 0.039mg 0%
Methionine 0.006mg 0.003mg 0%
Phenylalanine 0.018mg 0.036mg 0%
Valine 0.028mg 0.045mg 0%
Histidine 0.011mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
4
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +63%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +60.2%
Contains more OtherOther +450%
Contains more WaterWater +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
2
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +266.7%
Contains more Poly. FatPolyunsaturated fat +161.8%
Contains less Sat. FatSaturated fat -86.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients
  2. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.